2018JUL31 (WEN5/3/1 D4.W4.C3) * DELOAD

Press:
20 x 5
27.5 x 5 (5:5:50)
36 x 5 (5:10:55)
43.5 x 5 (5:15:60)

Press + Pull Up:
((36 x 10) + (bw x 4))5

Snatch Balance:
20 x (3)3
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 2
90 x 2
100 x 2
110 x 1
120 x 1
130 x (M)3

120kg Snatch Balance

Standing Plate Cuban Curl + Standing Plate Tricep Overhead Extension:
1.25 x 10 + 10 x 10
1.75 x 10 + 15 x 10
2.5 x 10 + 20 x 10
3 x 10 + 25 x 10
2.5 x 10 + 20 x 10
1.75 x 10 + 15 x 10
1.25 x 10 + 10 x 10

Overhead Plate Squat:
10x2 x 1
15x2 x 1
20x2 x 1
25x2 x M
20x2 x 1

2018JUL30 (WEN5/3/1 D3.W4.C3) * DELOAD

Clean Deadlift:
20 x 5
65 x 5 (5:5:35)
81 x 5 (5:10:40)
97 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (110 x 10))5

12" Block Clean to Squat Jerk:
20 x (3+3)
30 x (3+3)
40 x (3+3)
50 x (3+3)
60 x (2+2)
70 x (2+2)
80 x (2+2)
90 x (1+1)
100 x (1+1)
110 x (1+1)
120 x M
120 x (1+1)

120kg 12" Block Clean to Squat Jerk

Barbell Pullover:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10

Heavy Hammer:
5# x 10 L/R
6.25# x 10 L/R
7.5# x 10 L/R

Axle Deadlift:
60 x 1
80 x 1
100 x 1
120 x 1
130 x 1
140 x B
140 x 1
140 x B

2018JUL29 (WEN5/3/1 D2.W4.C3) * DELOAD

Bench Press:
20 x (5)2
33 x 5
44 x 5 (5:5:20)
55 x 5 (5:10:25)
66 x 5 (5:15:30)

Bench Press + Seated Band Row:
((55 x 10) + (Purplex2 + Orange x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
30 x (3+3) + 1.25 x 10
40 x (3+3) + 1.25 x 10
50 x (3+3) + 1.25 x 10
60 x (2+2) + 1.25 x 10
70 x (1+1) + 1.25 x 10
80 x M
75 x (1+1) + 1.25 x 10
80 x M
77.5 x (1+1) + 1.25 x 10
80 x (M)2

77.5kg Muscle Snatch + Overhead Squat

Snatch:
55 x 3
65 x 3
75 x 3
85 x 2
95 x 1
105 x (M)4

95kg Snatch

2018JUL28 (WEN5/3/1 D1.W4.C3) * DELOAD

Back Squat:
20 x (5)2
50 x 5
70 x 5 (5:5:5)
88 x 5 (5:10:10)
106 x 5 (5:15:15)

106kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (110 x 10))5

2018JUL27 (WEN5/3/1 D4.W3.C3)

Press:
20 x (5)3
34 x 5
44 x 5
54 x 5 (5:5:55)
61 x 3 (3:8:58)
68 x (1)10 (10:18:68)

Press + Pull Up:
((36 x 10) + (bw x 5))5

Snatch Balance + Standing Plate Cuban Curl:
20 x 3 + 1.25 x 10
30 x 3 + 1.25 x 10
40 x 3 + 1.25 x 10
50 x 3 + 1.25 x 10
60 x 2 + 1.25 x 10
70 x 2 + 1.25 x 10
((80 x 1) + (2.5 x 5))5
90 x 1 + 2.5 x 5
100 x 1 + 2.5 x 5

100kg Snatch Balance

Standing Tricep Barbell Extension + Bent Over Press:
20 x 10 + pvc x 10
22.5 x 10 + pvc x 10
25 x 10 + pvc x 10

2018JUL26 (WEN5/3/1 D3.W3.C3)

Clean Deadlift:
20 x 5
80 x (5)2
100 x 5
122.5 x 5 (5:5:37)
138 x 3 (3:8:40)
154 x (1)10 (10:18:50)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (140 x 10))5

12" Block Clean to Squat Jerk:
30 x (3+3)2
50 x (2+2)2
80 x (1+1)5
90 x (1+1)1

90kg 12" Block Clean to Squat Jerk

Barbell Pullover:
35 x 10
37.5 x 10
40 x 10
42.5 x 10
45 x 10

2018JUL25 (WEN5/3/1 D2.W3.C3)

Bench Press:
20 x (5)2
42.5 x 5
62.5 x 5
82.5 x 5 (5:5:19)
95 x 3 (3:8:22)
105 x (1)10 (10:18:32)

Bench Press + Seated Band Row:
((55 x 10) + (Orangex2 + Maroon x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
(30 x (2+2) + 1.25 x 10)2
40 x (2+2) + 1.25 x 10
50 x (2+2) + 1.25 x 10
60 x (2+2) + 1.25 x 10
(70 x (1+1) + 2.5 x 10)5
80 x (M)3

Snatch:
50 x 3
60 x 3
70 x 2
80 x 2
90 x 1
100 x (M)4
100 x 1

100kg Snatch

2018JUL24 (WEN5/3/1 D1.W3.C3)

Back Squat:
20 x (5)2
52.5 x (5)2
72.5 x 5
92.5 x 5
112.5 x 5
132.5 x 5 (5:5:5)
150 x 3 (3:8:8)
168 x 6 (6:14:14)

168kg x 6 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (155 x 10))5

Double Hand Block Pinch Grip:
25 x 10c
50 x 10c

2018JUL23 (WEN5/3/1 D4.W2.C3)

Press:
20 x (5)3
30 x 5
40 x 5
50 x 3 (3:3:47)
57 x 3 (3:6:50)
65 x 5 (5:11:55)

Press + Pull Up:
((36 x 10) + (bw x 4))5

Snatch Balance + Standing Plate Cuban Curl:
(30 x 2 + 1.25 x 10)2
45 x 2 + 1.25 x 10
60 x 2 + 1.25 x 10
(70 x 2 + 2.5 x 10)5
80 x 2 + 2.5 x 10

80kg x 2 Snatch Balance

Cable Tricep Pushdown + Prone Press:
(17.5 x 10 + 3.2 x 10)3

Seated Wrist Curl:
20 x (20)5

Cable Tricep Pushdown:
17.5 x (20)2

2018JUL22 (WEN5/3/1 D3.W2.C3)

Clean Deadlift:
20 x 5
64 x (5)2
84 x 5
104 x 5
114 x 3 (3:3:31)
130 x 3 (3:6:34)
146 x (1)10 (10:16:44)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (135 x 10))5

12" Block Clean to Squat Jerk:
30 x (3+3)2
40 x (2+2)1
50 x (2+2)1
60 x (2+2)1
70 x (2+2)5
80 x (2+2)1

80kg x 2 12" Block Clean to Squat Jerk

Heavy Hammer + Captains of Crush:
((5# x 10 L/R) + (#1 x 10 L/R))4

2018JUL21 (REST)

Rest:

- I woke this morning with some low back pain, so I decided to play it safe and take the day off.  I think an abundance on sitting around at the swimming pool in less than supportive lawn chairs, along with sitting around the dining table at home playing the board game Risk with my son has taken its toll on my low back.  I'll get back to training again tomorrow.

2018JUL20 (WEN5/3/1 D2.W2.C3)

Bench Press:
20 x (5)2
30 x (5)2
50 x 5
65 x 5
77.5 x 3 (3:3:19)
88 x 3 (3:6:21)
99 x 7 (7:13:28)

Bench Press + Seated Band Row:
((55 x 10) + (Orangex2 + Maroon x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
35 x (2+2) + 1.25 x 10
45 x (2+2) + 1.25 x 10
55 x (2+2) + 1.25 x 10
(65 x (2+2) + 2.5 x 10)5
75 x (1+1)

Snatch:
50 x 3
62.5 x 2
75 x 1
85 x 1
95 x 1

95kg Snatch

Barbell Pullover:
32.5 x 10
35 x 10
37.5 x 10
40 x 10
42.5 x 10

Standing Overhead Barbell Tricep Extension:
20 x (10)5

2018JUL19 (WEN5/3/1 D1.W2.C3)

Back Squat:
20 x (5)2
62.5 x (5)2
82.5 x 5
102.5 x 5
123 x 3 (3:3:3)
141 x 3 (3:6:6)
159 x 10 (10:16:16)

159kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (155 x 12))5

2018JUL18 (WEN5/3/1 D4.W1.C3)

Press:
20 x (5)2
37.5 x 5
47.5 x 5 (5:5:65)
54 x 5 (5:10:70)
61 x 10 (10:20:90)

61kg x 10 Press

Press + Pull Up:
((36 x 10) + (bw x 4))5

Snatch Balance + Standing Plate Cuban Curl:
20 x 3 + 1.25 x 5
30 x 3 + 1.25 x 5
40 x 3 + 1.25 x 5
50 x 3 + 1.25 x 5
(65 x 3 + 2.5 x 10)5
75 x 3 + 1.25 x 10

2018JUL17 (WEN5/3/1 D3.W1.C3)

Clean Deadlift:
20 x (5)2
60 x (5)3
105 x 5 (5:5:45)
122 x 5 (5:10:50)
138 x 10 (10:20:60)

Clean Deadlift + Reverse Hyper (Roller):
((81 x 8) + (130 x 10))5

12" Block Clean to Squat Jerk:
30 x (3+3)1
40 x (3+3)1
50 x (3+3)1
65 x (3+3)5
75 x (3+3)1

75kg x 3 12" Block Clean to Squat Jerk

Rack Axle Shrug:
20 x 10
60 x 10
100 x 10
110 x 8
120 x 6

2018JUL16 (WEN5/3/1 D2.W1.C3)

Bench Press:
20 x (5)2
32.5 x 5
47.5 x 5
62.5 x 5
72.5 x 5 (5:5:25)
83 x 5 (5:10:30)
94 x 10 (10:20:40)

Bench Press + Seated Band Rows:
((55 x 10) + (Orange + Maroon + Purple x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
30 x (3+3) + 1.25 x 10
40 x (3+3) + 1.25 x 10
50 x (3+3) + 1.25 x 10
(60 x (3+3) + 2.5 x 10))5
70 x (1+1)

Snatch:
40 x 3
50 x 3
60 x 1
70 x 1
80 x 1
90 x 1

90kg Snatch

Barbell Pullover + Standing Plate Tricep Overhead Extension:
30 x 10 + 5 x 10
40 x 10 + 10 x 10
42.5 x 10 + 10 x 10
45 x 10 + 10 x 10
47.5 x 10 + 10 x 10

Captains of Crush + Heavy Hammer:
(#1 x 10 L/R) + (5# x 10 L/R))4

2018JUL15 (WEN5/3/1 D1.W1.C3)

Back Squat:
20 x 5
55 x (5)2
75 x 5
95 x 5
115 x 5 (5:5:5)
132.5 x 5 (5:10:10)
150 x 10 (10:20:20)

150kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((88 x 10) + (150 x 15))5

Captains of Crush Strap Hold:
#1 + 3.75 x (10s L/R)5

2018JUL14 (WEN5/3/1 D4.W4.C2) * DELOAD

Press:
20 x (5)2
25 x 5 (5:5:50)
32.5 x 5 (5:10:55)
40 x 5 (5:15:60)

Press + Pull Up:
((32.5 x 10) + (bw x 4))5

Rack Squat Jerk + Standing Plate Cuban Curl + Standing Plate Tricep Overhead Extension:
((20 x 2) + (1.25 x 10 + 10))2
((30 x 2) + (1.25 x 8 + 8))1
((40 x 2) + (1.25 x 6 + 6))1
((50 x 2) + (1.25 x 4 + 4))1
((60 x 2) + (1.25 x 2 +2))1
((70 x 2) + (2.5 x 10 + 10))1
((80 x 2) + (2.5 x 8 + 8))1
((90 x 2) + (2.5 x 6 + 6))1
((100 x 2) + (2.5 x 4 + 4))1
((120 x 1) + (2.5 x 2 + 2))1

125kg Rack Squat Jerk

Reverse Axle Curls:
15 x 10
20 x 10
25 x 10
30 x 10
35 x 10

2018JUL13 (WEN5/3/1 D3.W4.C2) * DELOAD

Clean Deadlift:
20 x 5
62.5 x 5 (5:5:35)
77.5 x 5 (5:10:40)
92.5 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper (Roller):
((77.5 x 8) + (100 x 10))5

12" Block Clean + Front Squat:
40 x (1+2)2
50 x (1+2)1
60 x (1+2)1
70 x (1+2)1
80 x (1+2)1
90 x (1+2)1
100 x (1+2)1
110 x (1+2)1
120 x (1+2)1

120kg 12" Block Clean + 2 Front Squat

2018JUL12 (WEN5/3/1 D2.W4.C2) * DELOAD

Bench Press:
20 x (5)2
40 x 5 (5:5:20)
47.5 x 5 (5:10:25)
57.5 x 5 (5:15:30)

Bench Press + Seated Band Row:
((47.5 x 10) + (Purplex2 + Orange x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
(20 x (4+4) + 1.25 x 5)2
(30 x (2+2) + 1.25 x 5)2
(40 x (2+2) + 1.25 x 5)2
(50 x (2+2) + 2.5 x 10)1
(52.5 x (2+2) + 2.5 x 10)1
(55 x (2+2) + 2.5 x 10)1
(57.5 x (2+2) + 2.5 x 10)1
(60 x (2+2) + 2.5 x 10)1
(70 x 2+2) + 1.25 x 10)1

Snatch:
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1

90kg Snatch

Snatch + Tricep Cable Pushdown:
(62.5 x 2 + 15 x 10))5

2018JUL11 (WEN5/3/1 D1.W4.C2) * DELOAD

Back Squat:
20 x (5)2
42.5 x 5
62.5 x 5 (5:5:5)
77.5 x 5 (5:10:10)
92.5 x 5 (5:15:15)

92.5kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (100 x 10))5

2018JUL10 (WEN5/3/1 D4.W3.C2)

Press:
20 x (5)2
37.5 x 5
47.5 x 5 (5:5:57)
55 x 3 (3:8:60)
62.5 x 9 (9:17:69)

Press + Pull Up:
32.5 x 10 + bw x 4
32.5 x 10 + bw + 4 x 4
32.5 x 10 + bw + 8 x 4
32.5 x 10 + bw + 12 x 4
32.5 x 10 + bw + 16 x 4

Rack Squat Jerk + Standing Plate Cuban Curl:
20 x 2 + 1.25 x 5
30 x 2 + 1.25 x 10
40 x 2 + 1.25 x 10
50 x 2 + 1.25 x 10
60 x 2 + 1.25 x 10
70 x 2 + 1.25 x 10
80 x 1 + 1.25 x 5
90 x 1 + 1.25 x 5
100 x 1 + 1.25 x 5
110 x 1 + 1.25 x 5
120 x 1 + 1.25 x 5

120kg Rack Squat Jerk

Captains of Crush:
#T x 10 L/R
#1 x 8 L/R
#1.5 x 6 L/R
#2 x 4 L/R
#2.5 x LF/R1

2018JUL09 (WEN5/3/1 D3.W3.C2)

Clean Deadlift:
20 x 5
75 x (5)2
95 x 5
115 x 5 (5:5:41)
132.5 x 3 (3:8:44)
147.5 x (1)8 (8:16:52) *

Clean Deadlift + Reverse Hyper (Roller):
((77.5 x 8) + (150 x 10))5

Front Squat + High Hang Clean:
20 x (4+2)2
30 x (4+2)1
40 x (4+2)1
50 x (2+1)5

Clean:
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1

100kg Clean

Rack Axle Shrug:
45 x 6
75 x 6
105 x 6
110 x 6
115 x 5

Captains of Crush:
#T x (10 L/R)4

* Notes:

- I didn't want to blow my right hamstring up again, so I did 8 singles at 147.5kg to avoid any potential aggravation of my injury.  Just trying to play it somewhat smarter.

2018JUL08 (WEN5/3/1 D2.W3.C2)

Bench Press:
20 x (5)2
32.5 x 5
52.5 x (5)2
72.5 x 5 (5:5:23)
82.5 x 3 (3:8:26)
92.5 x 10 (10:18:36)

Bench Press + Seated Band Rows:
((47.5 x 10) + (Purplex2 + Orange x 10))5

Barbell Pullover + Kneeling Band Dips:
((30 x 10) + (Purplex2 + Orange x 20))1
((32.5 x 10) + (Purplex2 + Orange x 20))1
((35 x 10) + (Purplex2 + Orange x 20))1
((37.5 x 10) + (Purplex2 + Orange x 20))1
((40 x 10) + (Purplex2 + Orange x 20))1

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (4+4) + 1.25 x 5
30 x (2+2) + 1.25 x 5
40 x (2+2) + 1.25 x 5
50 x (2+2) + 1.25 x 5
(60 x (2+2) + 2.5 x 10)5
65 x (2+2) + 2.5 x 10)1

Snatch:
50 x 1
60 x 1
70 x 1
80 x 1

80kg Snatch

2018JUL07 (WEN5/3/1 D1.W3.C2)

Back Squat:
20 x (5)2
57.5 x (5)2
77.5 x 5
97.5 x 5
117.5 x 5 (5:5:5)
132.5 x 3 (3:8:8)
147.5 x 10 (10:18:18)

147.5kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (140 x 20))1
((77.5 x 10) + (142.5 x 20))1
((77.5 x 10) + (145 x 20))1
((77.5 x 10) + (147.5 x 20))1
((77.5 x 10) + (150 x 20))1

Captains of Crush Thick Strap Hold:
#T + 2.5 x 10 L/R
#1 + 2.5 x 10 L/R
#1.5 + 2.5 x 10 L/R
#2 + 2.5 x 10 L/R
#1 + 2.5 x 20 L/R

2018JUL06 (REST)

Rest:

- Travel day back to Kentucky.

2018JUL05 (WEN5/3/1 D4.W2.C2)

Press:
45# x (5)2
65# x 5
100# x 3 (3:3:44)
115# x 3 (3:6:47)
125# x 10 (10:16:57)

Press + Standing Plate Cuban Curl:
((70# x 10) + (5# x 10))5

Power Clean + Squat Jerk + Pull Up:
((70# x 1+2) + (bw x 4))1
((95# x 1+2) + (bw x 4))1
((115# x 1+2) + (bw x 4))1
((135# x 1+2) + (bw x 4))1

Power Clean + Squat Jerk + Standing Plate Overhead Tricep Extension:
((135# x 1+2) + (35# x 10))5
((155# x 1+2) + (45# x 10))1

155lbs Power Clean + 2 Squat Jerk

* Notes:

- Lifted at the YMCA in Burlington, Iowa during my 4th of July vacation to visit family in Illinois, so I had to use the dreaded pound plates.  It wasn't too bad.

2018JUL04 (REST)

Rest:

- Happy Birthday America!

2018JUL03 (REST)

Rest:

- Travel day to Illinois to spend the 4th of July with family.

2018JUL02 (WEN5/3/1 D3.W2.C2)

Clean Deadlift:
20 x (5)2
67.5 x (3)2
87.5 x 3
107.5 x 3 (3:3:31)
125 x 3 (3:6:34)
140 x 7 (7:13:41) * hamstring

140kg x 7 Clean Deadlift

Front Squat:
20 x (4)2
40 x 4
60 x 4
80 x 4
100 x 4

Clean Deadlift + High Hang Clean:
20 x (1+3)5
30 x (1+3)1
40 x (1+3)1
50 x (1+3)5
60 x (1+3)1

60kg Clean Deadlift + 3 High Hang Clean

* Notes:

- My right hamstring was giving me some grief towards the end of my 7th repetition during the heavy clean deadlifts at 140kg, so I stopped and decided to forgo the additional sets to prevent any further damage.

2018JUL01 (WEN5/3/1 D2.W2.C2)

Bench Press:
20 x (5)2
30 x 5
35 x 5
45 x 5
55 x 5
75 x 3 (3:3:16)
87.5 x 3 (3:6:22)
97.5 x 6 (6:12:28)

Bench Press + KB Pullover:
((55 x 10) + (16 x 10))1
((55 x 10) + (20 x 10))1
((55 x 10) + (24 x 10))1
((55 x 10) + (20 x 10))1
((55 x 10) + (16 x 10))1

Snatch + Overhead Squat + Standing Plate Cuban Curl:
((30 x 2+2) + (1.25 x 5))1
((40 x 2+2) + (12.5 x 10))1
((50 x 2+2) + (2.5 x 10))5
((60 x 2+2) + (2.5 x 10))1

Snatch + Seated Band Rows:
((60 x 2) + (Orange x 10))5
((70 x 2) + (Orange x 10))1

70kg x 2 Snatch

2018JUN30 (WEN5/3/1 D1.W2.C2)

Back Squat:
20 x (5)3
42.5 x 3
62.5 x 3
82.5 x 3
102.5 x 3
122.5 x 3 (3:3:3)
140 x 3 (3:6:6)
157.5 x 7 (7:13:13)

157.5kg x 7 Back Squat

Back Squat + Reverse Hyper (Roller):
((87.5 x 10) + (140 x 20))5

Heavy Hammer:
3.75# x 10 L/R
5# x 10 L/R
6.25# x 10 L/R
7.5# x 10 L/R

Standing Barbell Wrist Curl:
20 x (20)5

* Notes:

- I strained my right hamstring a couple days ago while doing some cleans.  The effects of the strain definitely played a huge part in today's lackluster back squat session.

2018JUN29 (WEN5/3/1 D4.W1.C2)

Press:
20 x (5)3
32.5 x 5
47.5 x 5 (5:5:65)
55 x 5 (5:10:70)
60 x 9 (9:19:79)

60kg x 9 Press

Pull Up + Press + Pull Up:
((bw x 3) + (35 x 10) + (bw + 12 x 2))5

Rack Push Jerk + Standing Plate Cuban Curl:
((20 x 4) + (1.25 x 10))1
((40 x 3) + (2.5 x 10))1
((50 x 3) + (2.5 x 10))1
((60 x 3) + (2.5 x 10))1
((70 x 3) + (2.5 x 10))1
((80 x 3) + (2.5 x 10))1
((90 x 2) + (2.5 x 10))1
((100 x 2) + (2.5 x 10))1

Rack Squat Jerk + Tricep Cable Pushdown:
((50 x 2) + (15 x 10))1
((50 x 2) + (20 x 10))1
((50 x 2) + (25 x 10))1
((50 x 2) + (30 x 10))1

2018JUN28 (WEN5/3/1 D3.W2.C2)

Clean Deadlift:
20 x (5)3
52.5 x (5)2
82.5 x 5
112.5 x 5 (5:5:45)
130 x 5 (5:10:50)
147.5 x 10 (10:20:60)

147.5kg x 10 Clean Deadlift

Clean Deadlift + Reverse Hyper Leg Curl:
((87.5 x 8) + (120 x 10))5

Front Squat + Clean:
((20 x 4) + (20 x 2))1
((45 x 4) + (45 x 2))1
((55 x 4) + (55 x 2))1
((67.5 x 4) + (67.5 x 2))1
((85 x 4) + (85 x 1/C))1 * Injury * Pulled Hamstring

85kg x 4 Front Squat + 1 Clean + 1 Pulled Hamstring

Front Squat:
20 x 4
60 x 4
80 x 4
90 x 4
100 x 4

Captains of Crush:
#T x 10 L/R
# 1 x 10 L/R
# 1.5 x 5 L/R

2018JUN27 (WEN5/3/1 D2.W1.C2)

Bench Press:
20 x 5
30 x 5
40 x 5
50 x 5
60 x 5
70 x 5 (5:5:25)
82.5 x 5 (5:10:30)
92.5 x 10 (10:20:40)

Bench Press + KB Bent Row:
((55 x 10) + (24x2 x 10))5

Snatch + Standing Plate Cuban Curl:
((20 x 3) + (.5 x 5))2
((40 x 3) + (1 x 5))1
((50 x 3) + (1.25 x 5))1
((60 x 3) + (2.5 x 10))5

Snatch + Standing Plate Overhead Tricep Extension:
((60 x 3) + (15 x 12))5
((70 x 3) + (20 x 12))1

70kg x 3 Snatch

Seated Wrist Curl:
20 x (20)2

2018JUN26 (WEN5/3/1 D1.W1.C2)

Back Squat:
20 x (5)3
52.5 x 5
72.5 x 5
92.5 x 5
112.5 x 5 (5:5:5)
130 x 5 (5:10:10)
147.5 x 10 (10:20:20)

147.5kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((87.5 x 10) + (140 x 20))5

Barbell Calf Raise + Captains of Crush Thin Strap Hold:
((87.5 x 10) + (#1 + 2.5 x 10s L/R))5

2018JUN25 (WEN5/3/1 D4.W4.C1) * DELOAD

Press:
20 x (5)2
25 x 5 (5:5:50)
32.5 x 5 (5:10:55)
37.5 x 5 (5:15:60)

Press + Pull Up:
((32.5 x 10) + (bw x 4))5

Rack Squat Jerk + Standing Plate Cuban Curl:
((20 x 4) + (1.25 x 10))2
((40 x 2) + (1.5 x 10))1
((50 x 2) + (2 x 10))1
((60 x 2) + (2.5 x 10))5
((70 x 2) + (2.5 x 10))1

70kg x 2 Rack Squat Jerk

Standing Band Tricep Pushdown + Reverse Axle Curl:
((Green x 15) + (15 x 15))5

2018JUN24 (WEN5/3/1 D3.W4.C1) * DELOAD

Clean Deadlift:
20 x 5
45 x (5)2
65 x 5 (5:5:35)
80 x 5 (5:10:40)
92.5 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper Leg Curl:
((80 x 8) + (100 x 10))5

Front Squat + Clean:
((20 x 4) + (20 x 2))1
((40 x 4) + (40 x 2))1
((60 x 4) + (60 x 2))1
((80 x 4) + (80 x 2))1
((100 x 4) + (100 x 2))1

100kg x 4 Front Squat + 2 Clean

Clean:
80 x (2)5
95 x 2

Rolling Thunder:
20 x 10 L/R
30 x 10 L/R
40 x 10 L/R
50 x 1 L/R
40 x (10 L/R)4

2018JUN23 (WEN5/3/1 D2.W4.C1) * DELOAD

Bench Press:
20 x (5)3
32.5 x 5 (5:5:20)
40 x 5 (5:10:25)
47.5 x 5 (5:15:30)

Bench Press + KB Bent Row:
((40 x 10) + (20x2 x 10))5

Snatch + Standing Plate Cuban Curl:
((40 x 2) + (1.25 x 10))2
((50 x 2) + (1.25 x 10))1
((60 x 2) + (2.5 x 10))5

Snatch + Standing Plate Overhead Tricep Extension:
((65 x 2) + (15 x 10))5
((75 x 2) + (20 x 10))1

75kg x 2 Snatch

2018JUN22 (WEN5/3/1 D1.W4.C1) * DELOAD

Back Squat:
20 x (5)3
40 x 5
60 x 5 (5:5:5)
77.5 x 5 (5:10:10)
92.5 x 5 (5:15:15)

92.5kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (115 x 15))5

Standing Calf Raise + Captains of Crush:
((77.5 x 10) + (#1 x 10 L/R))5

2018JUN21 (WED5/3/1 D4.W3.C1)

Press:
20 x (5)2
37.5 x 5
47.5 x 5 (5:5:61)
52.5 x 3 (3:8:64)
60 x 10 (10:18:74)

Pull Up + Press + Pull Up:
((bw x 3) + (32.5 x 10) + (bw + 12 x 3))5

Rack Squat Jerk + Standing Plate Cuban Curl:
((40 x 2) + (2.5 x 10))1
((45 x 2) + (2.5 x 10))1
((50 x 2) + (2.5 x 10))1
((55 x 2) + (2.5 x 10))1
((60 x 2) + (2.5 x 10))1

Rack Squat Jerk + Standing Plate Overhead Tricep Extension:
((65 x 2) + (10 x 10))1
((70 x 2) + (15 x 10))1
((75 x 2) + (20 x 10))1
((80 x 2) + (20 x 10))1
((85 x 2) + (15 x 10))1
((90 x 2) + (10 x 10))1

90kg x 2 Rack Squat Jerk

Heavy Hammer + KB Hammer Curl:
((3.75# x 10 L/R) + (8 x 10))1
((5# x 10 L/R) + (8 x 10))2
((3.75# x 10 L/R) + (8 x 10))1

2018JUN20 (WEN5/3/1 D3.W3.C1)

Clean Deadlift:
20 x (5)2
62.5 x (5)2
82.5 x 5
102.5 x 5
122.5 x 5 (5:5:45)
137.5 x 3 (3:8:48)
155 x 8 (8:16:56)

Clean Deadlift + Reverse Hyper Leg Curl:
((80 x 8) + (115 x 10))5

Front Squat + Clean:
((60 x 6) + (60 x 2))1
((80 x 6) + (80 x 2))4

Clean + Rack Axle Shrug:
((80 x 2) + (85 x 6))5
((90 x 2) + (95 x 6))1

90kg x 2 Clean

2018JUN19 (WEN5/3/1 D2.W3.C1)

Bench Press:
20 x (5)2
40 x (5)2
50 x 5
60 x 5 (5:5:23)
70 x 3 (3:8:26)
77.5 x 14 (14:22:40)

Bench Press + KB Bent Row:
((40 x 10) + (16 x 10))1
((40 x 10) + (20 x 10))1
((40 x 10) + (24 x 10))1
((40 x 10) + (28 x 10))1
((40 x 10) + (32 x 10))1

Snatch + Standing Plate Cuban Curl:
((50 x 2) + (1.25 x 10))1
((60 x 2) + (2.5 x 10))5

Snatch + Standing Plate Overhead Tricep Extension:
((60 x 2) + (15 x 10))5
((70 x 2) + (20 x 10))1

70kg x 2 Snatch

2018JUN18 (WEN5/3/1 D1.W3.C1)

Back Squat:
20 x (5)2
55 x (5)2
75 x 5
95 x 5
115 x 5 (5:5:5)
130 x 3 (3:8:8)
145 x 10 (10:18:18)

145kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (142.5 x 20))5

Belt Calf Raise:
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10

Captains of Crush:
#1 x (10 L/R)5

2018JUN17 (WEN5/3/1 D4.W2.C1)

Press:
20 x (5)2
35 x 3
45 x 3 (3:3:49)
50 x 3 (3:6:52)
57.5 x 10 (10:16:62)

Pull Up + Press + Pull Up:
((bw + 12 x 2) + (32.5 x 10) + (bw x 2))5

Rack Squat Jerk + Standing Plate Cuban Curl:
((30 x 2) + (2.5 x 10))1
((35 x 2) + (2.5 x 10))1
((40 x 2) + (2.5 x 10))1
((45 x 2) + (2.5 x 10))1
((50 x 2) + (2.5 x 10))1

Rack Squat Jerk + Standing Plate Tricep Overhead Extension:
((55 x 2) + (15 x 10))1
((60 x 2) + (15 x 10))1
((65 x 2) + (15 x 10))1
((70 x 2) + (15 x 10))1
((75 x 2) + (15 x 10))1

75kg x 2 Rack Squat Jerk

Heavy Hammer:
2.5# x 10 L/R
3.75# x 10 L/R
5# x 10 L/R
6.75# x 10 L/R

KB Hammer Curl:
8 x (10)2

2018JUN16 (WEN5/3/1 D3.W2.C1)

Clean Deadlift:
20 x (5)3
72.5 x (3)2
92.5 x 3
112.5 x 3 (3:3:35)
130 x 3 (3:6:38)
145 x 8 (8:14:46)

145kg x 8 Clean Deadlift

Clean Deadlift + Reverse Hyper Leg Curl:
((80 x 8) + (110 x 10))5

Front Squat + Clean:
((70 x 6) + (70 x 20))5

Clean + Axle Rack Shrug:
((70 x 2) + (75 x 6))5

2018JUN15 (WEN5/3/1 D2.W2.C1)

Bench Press:
20 x (5)3
57.5 x 3 (3:3:19)
65 x 3 (3:6:22)
72.5 x 10 (10:16:32)

Bench Press + KB Bent Rows:
((40 x 10) + (20x2 x 10))5

Snatch + Standing Plate Cuban Curl:
((50 x 2) + (2.5 x 10))5

Snatch + Standing Plate Tricep Extension:
((50 x 2) + (10x2 x 10))5

60kg x 2 Snatch

Captains of Crush + Standing Band Face Pull:
((#1 x 8) + (Green x 10))5

2018JUN14 (WEN5/3/1 D1.W2.C1)

Back Squat:
20 x (3)2
47.5 x (3)2
67.5 x 3
87.5 x 3
107.5 x 3 (3:3:3)
122.5 x 3 (3:6:6)
137.5 x 10 (10:16:16)

137.5kg x 10 Back Squat

Back Squat + Reverse Hyper (Roller):
((77.5 x 10) + (130 x 20))1
((77.5 x 10) + (135 x 20))1
((77.5 x 10) + (140 x 20))1
((77.5 x 10) + (145 x 20))1
((77.5 x 10) + (150 x 20))1

Calf Raise + Rolling Thunder:
((100 x 10) + (25 x 10c L/R))1
((110 x 10) + (30 x 10c L/R))1
((120 x 10) + (35 x 10c L/R))1
((130 x 10) + (40 x 10c L/R))1
((140 x 10) + (45 x 10c L/R))1

2018JUN13 (WEN5/3/1 D4.W1.C1)

Press:
20 x (5)2
28 x 5
40 x 5 (5:5:73)
47.5 x 5 (5:10:78)
52.5 x 10 (10:20:88)

Press + Pull Up:
((32.5 x 10) + (bw x 4))5

Squat Jerk + Standing Plate Cuban Curl:
((30 x 6) + (2.5 x 10))5

30kg x 6 Squat Jerk

2018JUN12 (WEN5/3/1 D3.W1.C1)

Clean Deadlift:
20 x 5
65.5 x 5
85.5 x 5
105.5 x 5 (5:5:45)
121.5 x 5 (5:10:50)
137.5 x 10 (8:18:68)

137.5kg x 8 Clean Deadlift

Clean Deadlift + (AK) Hang Power Clean:
((81 x 8) + (20 x 8))1
((81 x 8) + (30 x 8))1
((81 x 8) + (40 x 8))1
((81 x 8) + (50 x 8))1
((81 x 8) + (60 x 8))1

Front Squat + Rack Axle Shrugs:
((20 x 8) + (65 x 8))1
((40 x 8) + (65 x 8))1
((50 x 8) + (65 x 8))1
((60 x 8) + (65 x 8))1
((70 x 8) + (65 x 8))1

2018JUN11 (WEN5/3/1 D2.W1.C1)

Bench Press:
20 x 10
52.5 x 5 (5:5:25)
61 x 5 (5:10:30)
69 x 10 (10:20:40)

Bench Press + Bent KB Row:
((40.5 x 10) + (20x2 x 10))5

Standing Plate Cuban Curl + Captains of Crush:
((2.5 x 10) + (#1 x 10))5

Standing Plate Tricep Extension + Reverse Wrist Curl:
((5 x 10) + (20 x 10))5

2018JUN10 (WEN5/3/1 D1.W1.C1)

Back Squat:
20 x (5)2
59.5 x 5
79.5 x 5
99.5 x 5 (5:5:5)
115 x 5 (5:10:10)
130 x 10 (10:20:20)

130kg x 10 Back Squat

Back Squat + Standing Barbell Calf Raise:
((76.5 x 10) + (76.5 x 10))5

Reverse Hyper Leg Curl + Rolling Thunder:
((100 x 10) + (15 x 10c L/R))1
((100 x 10) + (20 x 10c L/R))1
((100 x 10) + (25 x 10c L/R))1
((100 x 10) + (30 x 10c L/R))1
((100 x 10) + (35 x 10c L/R))1

2018JUN09 (OTC4 D1B2.W2C2)

Press in Snatch:
20 x (3)2
30 x 3
37 x 3 (3:3:40)
38 x 3 (3:6:43)
39 x 3 (3:9:46)

18" Block Snatch:
20 x 3
50 x (2)2
60 x 2
65 x 2 (2:11:48)
75 x 2 (2:13:50)
80 x 1 (1:14:51)
85 x 1 (1:15:52)
90 x 1 (1:16:53)
95 x 1 (1:17:54)
100 x M
102.5 x M
100 x M
100 x 1 (1:18:55)
101 x M
101 x M
100 x 1 (1:19:56)
102.5 x (M)3
102.5 x 1 (1:20:57)

102.5kg 18" Block Snatch

Power Snatch + Overhead Squat:
77 x (1+1)1 (2:22:59)
79 x (1+1)1 (2:24:61)
81 x (1+1)1 (2:26:63)
83 x (1+1)1 (2:28:65)
79 x (1+1)1 (2:30:67)
81 x (1+1)1 (2:32:69)
83 x (1+1)1 (2:34:71)
85 x (1+1)1 (2:36:73)
90 x (1+1)1 (2:38:75)
95 x (1+1)1 (2:40:77)
100 x (1+1)1 (2:42:79)
105 x M
105 x (1+1)1 (2:44:81)

105kg Snatch + Overhead Squat

Prone Press + Standing Band Face Pull:
((pvc x 10) + (Green x 10))3

* Notes:

- A little better today but still sticking with the shit-show theme once I get up to 100kg.

2018JUN08 (REST)

Rest:

- Another day of rest and feeling like a complete waste of a human being.  I'm not motivated at all to lift, except a fork, spoon or a glass to my face -- maybe tomorrow.  Maybe.

2018JUN07 (REST)

Rest:

- Taking a day off because I suck and choose to be a complete bitch -- avoidance seems logical for now.

2018JUN06 (OTC4 D1B.W2.C2)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
41 x 3 (3:3:18)
46 x 3 (3:6:24)
51 x 3 (3:9:27)

18" Block Snatch:
50 x (2)3
57.5 x 2
65 x 2 (2:11:29)
77.5 x 2 (2:13:31)
90 x 2 (2:15:33)
100 x (M)4/C
50 x 2
60 x 1
70 x 1 (1:16:34)
80 x 1 (1:17:35)
90 x 1 (1:18:36)
100 x 1 (1:19:37)
101 x M
102 x M
103 x M

100kg 18" Block Snatch

* Notes:

- I suck at this sport.  My right shoulder is killing me and I can't seem to support anything over 100kg overhead.  It's driving me absolutely crazy and I just want to fucking sell off all my equipment and take up competitive eating.

2018JUN05 (OTC4 D1A.W2.C2)

Back Squat:
20 x (3)4
55 x (3)2
75 x (3)2
95 x 3
115 x 3
135 x 3 (3:3:3)
155 x 3 (3:6:6)
160 x 3 (3:9:9)
165 x 3 (3:12:12)
170 x 3 (3:15:15)

170kg x 3 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((145 x 20) + (2.5 x 20))1
((160 x 20) + (2.5 x 20))1
((170 x 20) + (2.5 x 20))1

Kettlebell Swing + Pull Up:
((16 x 12) + (bw x 4))1
((20 x 12) + (bw x 4))1
((24 x 12) + (bw x 4))1
((28 x 12) + (bw x 4))1
((32 x 12) + (bw x 4))1

2018JUN04 (OTC4 D4B.W1.C2)

Clean + Power Jerk:
20 x (1+1)5
57 x (1+1)6
77 x (1+1)2 (4:4:215)
92 x (1+1)2 (4:8:219)
107 x (1+1)1 (2:10:221)
111 x (1+1)1 (2:12:223)
115 x (1+1)1 (2:14:225)
108 x (1+1)1 (2:16:227)
112 x (1+1)1 (2:18:229)
116 x (1+1)1 (2:20:231)
109 x (1+1)1 (2:22:233)
113 x (1+1)1 (2:24:235)
117 x (1+1)1 (2:26:237)
110 x (1+1)1 (2:28:239)
114 x (1+1)1 (2:30:241)
118 x (1+1)1 (2:32:243)

118kg Clean + Power Jerk

Alternating Kettlebell Snatch:
8 x 6
12 x 6
16 x 6
20 x 6
24 x 6

Standing Plate Cuban Curl:
2.5 x (20)3

2018JUN03 (OTC4 D4A.W1.C2)

Front Squat:
20 x (3)3
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:190)
125 x 3 (3:6:193)
135 x 3 (3:9:196)

135kg x 3 Front Squat

Press in Dip:
20 x (3)2
47 x 3 (3:12:199)
54 x 3 (3:15:202)
62 x 3 (3:18:205)
65 x 3 (3:21:208)
68 x 3 (3:24:211)

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((145 x 20) + (2.5 x 20))3

Kettlebell Swing + Pull Up:
((16 x 10) + (bw x 4))1
((20 x 10) + (bw x 4))1
((24 x 10) + (bw x 4))1
((28 x 10) + (bw x 4))1
((32 x 10) + (bw x 4))1

2018JUN02 (REST)

Rest:

- I'm taking a day off and embracing the innner "fat-kid" and "drunk" that I suppress from day to day. Today, it's all about being a complete turd.

2018JUN01 (OTC4 D3B.W1.C2)

Press in Snatch:
20 x (3)3
30 x 3
35 x 3
40 x 3 (3:3:139)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
40 x 3 (3:6:142)
45 x 3 (3:9:145)
50 x 3 (3:12:148)

Power Snatch + Overhead Squat:
65 x (1+1)2 (4:16:152)
77 x (1+1)2 (4:20:156)
84 x (1+1)2 (4:24:160)
88 x (1+1)2 (4:28:164)
90 x (1+1)2 (4:32:168)

Snatch Pull + Snatch:
77 x (1+2)1 (3:35:171)
90 x (1+2)1 (3:38:174)
95 x (1+2)3 (9:47:183)

95kg Snatch Pull + 2 Snatch

Snatch:
95 x 3 (3:50:186)
97 x 1 (1:51:187)
99 x M
101 x M
98 x M
100 x M
102 x M
99 x M
101 x M
103 x M

* Notes:

- A complete bomb-out with the snatches.  I'm embarrassed to even call today a day of training.

2018MAY31 (OTC4 D3A.W1.C2)

Back Squat:
20 x (3)5
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:124)
136 x 3 (3:6:127)
146 x 3 (3:9:130)
156 x 3 (3:12:133)
166 x 3 (3:15:136)

166kg x 3 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((145 x 20) + (2.5 x 20))1
((155 x 20) + (3 x 20))1
((165 x 20) + (3.5 x 20))1

Bent Row + Quad Temper:
((20 x 10) + (Pin x 2 min))1
((35 x 10) + (Pin x 2 min))1
((50 x 10) + (Pin x 2 min))1

2018MAY30 (OTC4 D2B.W1C2)

Press in Dip:
20 x (3)3
50 x 3 (3:3:56)
60 x 3 (3:6:59)
62.5 x 3 (3:9:62)
65 x 3 (3:12:65)

18" Block Clean Pull + Clean + Front Squat:
50 x (2+2+2)1
57 x (2+2+2)1
77 x (2+2+2)1 (6:18:71)
92 x (2+2+2)1 (6:24:77)
107 x (2+2+2)1 (6:30:83)
115 x (2+2+2)1 (6:36:89)
117.5 x (2+2+2)1 (6:42:95)
120 x (2+M+0)1 (2:44:97)
120 x (2+1/M+0)2 (6:50:103)
120 x (2+2+2)1 (6:56:109)

120kg 18" Block Clean Pull + Clean + Front Squat (2+2+2)

Block Push Jerk:
57 x 2
77 x 2 (2:58:111)
92 x 2 (2:60:113)
107 x 2 (2:62:115)
115 x 2 (2:64:117)
117.5 x 2 (2:66:119)
120 x 2 (2:68:121)

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))3

2018MAY29 (OTC4 D2A.W1.C2)

Front Squat:
20 x (3)4
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:47)
122.5 x 3 (3:6:50)
130 x 3 (3:9:53)

130kg x 3 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (Green x 20))3

2018MAY28 (OTC4 D1B.W1.C2)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
40 x 3 (3:3:18)
45 x 3 (3:6:21)
50 x 3 (3:9:24)

Snatch Balance:
20 x 2
65 x 2 (2:11:26)
77 x 2 (2:13:28)
90 x 2 (2:15:30)
95 x 2 (2:17:32)
100 x 2 (2:19:34)

Snatch:
20 x (2)2
57 x 2
77 x 2 (2:21:36)
90 x 2 (2:23:38)
96 x (1)2 (2:25:40)
98 x (1)2 (2:27:42)
100 x (1)2 (2:29:44)

100kg Snatch

Standing Plate Cuban Curl + Pull Up + Standing Band Tricep Pushdown:
((2.5 x 20) + (bw x 5) + (Green x 20))4

2018MAY27 (REST)

Rest:

- Spending the day exploring Louisville with the family.

2018MAY26 (OTC4 D1A.W1.C2)

Back Squat:
20 x (5)3
55 x 5
75 x 5
95 x 5
115 x 3 (3:3:3)
135 x 3 (3:6:6)
145 x 3 (3:9:9)
155 x 3 (3:12:12)
165 x 3 (3:15:15)

165kg x 3 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((145 x 20) + (2.5 x 20))1
((155 x 20) + (2.5 x 20))1
((165 x 20) + (2.5 x 20))1

Quad Temper + Pull Up:
((Pin x 2 min) + (bw x 10))1
((Pin x 2 min) + (bw x 8))1
((Pin x 2 min) + (bw x 6))1

2018MAY25 (OTC4 D4B.W4.C1)

Press in Dip:
20 x (3)4
46 x 3 (3:3:226)
62 x 3 (3:6:229)
63 x 3 (3:9:232)
64 x 3 (3:12:235)

Clean:
57 x 3
77 x 3 (3:15:238)
92 x 3 (3:18:241)
107 x 3 (3:21:244)
115 x 1 (1:22:245)
122 x 1 (1:23:246)
129 x 1 (1:24:247)
116 x 1 (1:25:248)
123 x 1 (1:26:249)
130 x 1 (1:27:250)
117 x 1 (1:28:251)
124 x M
124 x 1 (1:29:252)
131 x 1 (1:30:253)

131kg Clean

Power Clean:
77 x 3 (3:33:256)
92 x 3 (3:36:259)
107 x 1 (1:37:260)
114 x 1 (1:38:261)
121 x 1 (1:39:262)

Clean Pull:
137 x 5 (5:44:267)
140 x 5 (5:49:272)
143 x 5 (5:54:277)

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((2.5 x 20) + (Green x 20))3

2018MAY24 (OTC4 D4A.W4.C1)

Front Squat:
20 x (5)3
50 x 3
65 x 3
85 x 3
105 x 3
125 x 5 (5:5:213)
127.5 x 5 (5:10:218)
130 x 5 (5:15:223)

130kg x 5 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 5))3

2018MAY23 (OTC4 D3B.W4.C1)

Press in Snatch:
20 x (3)2
30 x (3)2
40 x 3 (3:3:171)
43 x 3 (3:6:174)
46 x 3 (3:9:177)

Snatch:
64 x 3 (3:12:180)
77 x (1)3 (3:15:183)
90 x (1)3 (3:18:186)
96 x (1)3 (3:21:189)
102 x 1 (1:22:190)
107 x M
107 x 1 (1:23:191)
112 x (M)2
102 x 1 (1:24:192)
102 x M
107 x (M)2
108 x M
108 x 1 (1:25:193)

108kg Snatch

Snatch Pull:
115 x 5 (5:30:198)
117.5 x 5 (5:35:203)
120 x 5 (5:40:208)

Seated Box Jump + Standing Plate Cuban Curl:
((30" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x 3) + (2.5 x 20))1

2018MAY22 (OTC4 D3A.W4.C1)

Back Squat:
20 x (5)2
50 x (5)2
70 x 5
90 x 5
110 x 5
130 x 5 (5:5:153)
150 x 5 (5:10:158)
155 x 5 (5:15:163)
162 x 5 (5:20:168)

162kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((150 x 20) + (2.5 x 20))1
((155 x 20) + (2.5 x 20))1
((160 x 20) + (2.5 x 20))1

Quad Temper:
Pin x 5 min

2018MAY21 (OTC4 D2B.W4.C1)

Press in Dip:
20 x (3)3
47.5 x 3 (3:3:88)
62.5 x (3)3 (9:12:97)

Clean + Push Jerk:
20 x (1+1)3
57.5 x (1+1)3
77.5 x (1+1)3 (6:18:103)
92.5 x (1+1)3 (6:24:109)
107.5 x (1+1)3 (6:30:115)
115 x (1+1)3 (6:36:121)
122.5 x (1+1)3 (6:42:127)
123.5 x (1+1)1 (2:44:129)
124.5 x (1+1)1 (2:46:131)
125.5 x (1+1)1 (2:48:133)

125.5kg Clean + Push Jerk

Clean Pull:
137.5 x 5 (5:53:138)
140 x 5 (5:58:143)
142.5 x 5 (5:63:148)

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((2.5 x 20) + (Green x 20))3

2018MAY20 (REST)

Rest:

- I had to take a day off to address some home gardening issues.  I'll get back to the platform tomorrow.

2018MAY19 (OTC4 D2A.W4.C1)

Front Squat:
20 x (5)3
62.5 x 5
82.5 x 5
102.5 x 5
122.5 x 5 (5:5:75)
125 x 5 (5:10:80)
127.5 x 5 (5:15:85)

127.5kg x 5 Front Squat

Good Morning:
20 x (6)5

2018MAY18 (OTC4 D1B.W4.C1)

Press in Snatch:
20 x (3)3
30 x 3
35 x 3
40 x 3 (3:3:28)
42.5 x 3 (3:6:31)
45 x 3 (3:9:34)

Snatch:
52.5 x 3 (3:12:37)
65 x 3 (3:15:40)
77.5 x 3 (3:18:43)
90 x (1)3 (3:21:46)
97.5 x (1)3 (3:24:49)
102.5 x (1)3 (3:27:52)
105 x 1 (1:28:53)
107.5 x 1 (1:29:54)
110 x M
110 x 1 (1:30:55)

110kg Snatch

Snatch Pull:
115 x 5 (5:35:60)
117.5 x 5 (5:40:65)
120 x 5 (5:45:70)

Seated Box Jump + Standing Plate Cuban Curl:
((24" x 3) + (2.5 x 20))1
((30" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x 3) + (2.5 x 20))1

2018MAY17 (OTC4 D1A.W4.C1)

Back Squat:
20 x (5)2
71 x 5
101 x 5
131 x 5 (5:5:5)
141 x 5 (5:10:10)
151 x 5 (5:15:15)
156 x 5 (5:20:20)
161 x 5 (5:25:25)

161kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))1
((150 x 20) + (2.5 x 20))1
((160 x 20) + (2.5 x 20))1

Pull Up + Quad Temper:
((bw x 5) + (Pin x 2 min))2
((bw x 5) + (Pin x 1 min))2

2018MAY16 (OTC4 D4B.W3.C1) * DELOAD

Press in Dip:
20 x (3)3
42.5 x 3
52.5 x 3 (3:3:213)
62.5 x 3 (3:6:216)
65 x 3 (3:9:219)

Clean Deadlift + Clean + Front Squat + Push Jerk:
57.5 x (1+1+1+1)3
77.5 x (1+1+1+1)3 (12:21:231)
92.5 x (1+1+1+1)3 (12:33:243)
100 x (1+1+1+1)3 (12:45:255)
102.5 x (1+1+1+1)3 (12:57:267)
110 x (1+1+1+1)1 (4:61:271)

110kg Clean Deadlift + Clean + Front Squat + Push Jerk

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((2.5 x 20) + (Green x 20))3

2018MAY15 (OTC4 D4A.W3.C1) * DELOAD

Front Squat:
20 x (3)3
41 x (3)2
61 x 3
81 x 3
101 x 3 (3:3:204)
111 x 3 (3:6:207)
121 x 3 (3:9:210)

121kg x 3 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

2018MAY14 (OTC4 D3B.W3.C1) * DELOAD

Press in Snatch:

20 x (3)3

32.5 x 3

37.5 x 3 (3:3:136)

40 x 3 (3:6:139)

42.5 x 3 (3:9:142)

Snatch Balance + Overhead Squat:

51 x (3+3)1 (6:15:148)

64 x (3+3)1 (6:21:154)

77 x (3+3)1 (6:27:160)

83 x (3+3)1 (6:33:166)

Snatch Pull + Snatch:

64 x (1+1)3 (6:39:172)

77 x (1+1)3 (6:45:178)

83 x (1+1)3 (6:51:184)

84 x (1+1)1 (2:53:186)

85 x (1+1)1 (2:55:188)

86 x (1+1)1 (2:57:190)

87 x (1+1)1 (2:59:192)

Power Snatch:

84 x (1)3 (3:62:195)

85 x 1 (1:63:196)

86 x 1 (1:64:197)

87 x 1 (1:65:198)

90 x 1 (1:66:199)

92.5 x 1 (1:67:200)

95 x 1 (1:68:201)

95kg Power Snatch

Box Jump + Standing Plate Cuban Curl:

((24" x 3) + (2.5 x 20))1

((30" x 3) + (2.5 x 20))1

((36" x 3) + (2.5 x 20))1

2018MAY13 (OTC4 D3A.W3.C1) * DELOAD

Back Squat:
20 x (3)3
52 x 3
72 x 3
92 x 3
112 x 5 (5:5:123)
122 x 5 (5:10:128)
132 x 5 (5:15:133)

132kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

* Notes:

- Quick workout after spending several days at the CSCCa in Dallas/Ft. Worth, Texas, and visiting Uesaka Headquaters in Denver, Colorado.

2018MAY12 (REST)

Rest:

- Even though the heading says "Rest", I haven't had much within the last 72 hours.  Lots of traveling and very little sleep.  Today, I got to visit the Uesaka warehouse in Denver and meet the CEO of Uesaka Japan, and Uesaka USA.  It was an amazing experience.

2018MAY11 (REST)

Rest:

- The 2018 CSCCa is over.  The Uesaka booth is packed up and ready for shipment back to Denver.  Now, it's time to kick back for a couple of hours and make my way to Denver to meet the whole Uesaka crew.

2018MAY10 (REST)

Rest:

- Today was an extremely long day working the Uesaka booth at the CSCCa.  My feet and low back are killing me from standing around so long.  I can hardly wait to get back to the hotel to prop my feet up and Normatec my legs.

2018MAY09 (REST)

Rest:

- Spending my day checking out the exhibit hall and ensuring our booth is presentable and ready for the 2018 CSCCa.

2018MAY08 (REST)

Rest:

- Travel day as I head out to the CSCCa in Dallas/Ft. Worth for a few days.

2018MAY07 (OTC4 D2B.W3.C1) * DELOAD

Press in Dip:
20 x (3)3
40 x 3
50 x 3 (3:3:64)
61 x 3 (3:6:67)
62 x 3 (3:9:70)

12" Block Clean Pull + Clean:
57 x (3+3)1
77 x (3+3)1 (6:15:76)
92 x (3+3)1 (6:21:82)
99 x (3+3)1 (6:27:88)
100 x (3+3)1 (6:33:94)

100kg 12" Block Clean Pull + Clean (3+3)

18" Block Power Clean + Push Jerk:
77 x (1+1)3 (6:39:100)
92 x (1+1)3 (6:45:106)
99 x (1+1)3 (6:51:112)
100 x (1+1)3 (6:57:118)

Standing Plate Cuban Curl:
2.5 x (20)3

* Notes:

- Last workout before heading out to Dallas tomorrow morning.  I may not have an opportunity to lift again until Sunday.  Hopefully, I can find some time to lift while I'm away.

2018MAY06 (OTC4 D1B.W3.C1) * DELOAD

Press in Snatch:
20 x (3)3
32 x 3
38 x 3 (3:3:18)
39 x 3 (3:6:21)
40 x 3 (3:9:24)

12" Block Snatch:
51 x 3 (3:12:27)
64 x 3 (3:15:30)
77 x 3 (3:18:33)
83 x 3 (3:21:36)
90 x 3 (3:24:39)
95 x 2 (2:26:41)
97 x 1 (1:27:42)

97kg 12" Block Snatch

12" Block Snatch Pull:
97 x 5 (5:32:47)
100 x 5 (5:37:52)

Box Jump + Standing Plate Cuban Curl:
((24" x 3) + (2.5 x 20))1
((36" x 3) + (2.5 x 20))1
((42" x (3)3) + (2.5 x 20))1

Front Squat:
20 x 3
60 x 3
80 x 3
100 x 3 (3:40:55)
110 x 3 (3:43:58)
120 x 3 (3:46:61)

Quad Temper + Standing Band Tricep Pushdown:
((Pin x 2 min) + (Green x 20))2

2018MAY05 (OTC4 D1A.W3.C1) * DELOAD

Back Squat:
20 x (3)5
51 x (3)2
81 x (3)2
111 x 5 (5:5:5)
121 x 5 (5:10:10)
131 x 5 (5:15:15)

131kg x 5 Back Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((140 x 20) + (2.5 x 20))2

* Notes:

- I was feeling a little sticky in the quads this morning, so I had to knock out a few extra sets leading up to my first work set at 111kg.  Afterwards, the squats felt absolutely perfect -- slow, controlled, and strong.

2018MAY04 (OTC4 D4B.W2.C1)

Press in Dip:
20 x (3)2
33 x 3
43 x 3
53 x 3 (3:3:327)
63 x 3 (3:6:330)
65 x 3 (3:9:333)
67 x 3 (3:12:336)

18" Block Clean Pull + Clean:
55 x (3+3)2
75 x (3+3)1 (6:18:342)
90 x (3+3)1 (6:24:348)
105 x (3+3)1 (6:30:354)
113 x (3+3)1 (6:36:360)
114.5 x (3+3)1 (6:42:366)
116 x (3+3)1 (6:48:372)
117.5 x (3+3)1 (6:54:378)

117.5kg x 3 18" Block Clean Pull + 3 Clean

Block Jerk:
75 x 3 (3:57:381)
90 x 3 (3:60:384)
105 x 3 (3:63:387)
113 x 3 (3:66:390)
114.5 x 3 (3:69:393)
116 x 3 (3:72:396)
117.5 x 3 (3:75:399)

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((2.5 x 20) + (Green x 20))3

2018MAY03 (REST)

Rest:

- Taking a day off to run some overdue errands and give my low back a little rest.  I'll get back to it again tomorrow.  I'm trying my best to stay somewhat calculated about my training and listening to my body.  At the moment, my body says, "you better take a day off or you'll find yourself fighting to get out of bed tomorrow".  So I'll abide and opt for the day off.

2018MAY02 (OTC4 D4A.W2.C1)

Front Squat:
20 x (3)3
54 x (3)2
74 x (3)2
94 x 3
114 x 5 (5:5:309)
118 x 5 (5:10:314)
122 x 5 (5:15:319)
126 x 5 (5:20:324)

126kg x 5 Front Squat

Reverse Hyper (Roller) + Standing Plate Cuban Curl:
((150 x 20) + (2.5 x 20))3

2018MAY01 (OTC4 D3B.W2.C1)

Press in Snatch:
20 x (3)3
31 x 3
40 x 3 (3:3:265)
41 x 3 (3:6:268)
42 x 3 (3:9:271)

Snatch Balance:
30 x 3
40 x 3
51 x 3 (3:12:274)
64 x 3 (3:15:277)
66 x 3 (3:18:280)
68 x 3 (3:21:283)

3 Stage Snatch:
51 x 1
64 x 1 (3:24:286)
76 x 1 (3:27:289)
89 x 1 (3:30:292)
94 x 1 (3:33:295)
95 x 1 (3:36:298)
96 x 1 (3:39:301)
97 x 1 (3:42:304)

97kg 3 Stage Snatch

Standing Plate Cuban Curl + Box Jump + Standing Band Tricep Extension:
((2.5 x 20) + (30" x 3) + (Green x 20))1
((2.5 x 20) + (36" x 3) + (Green x 20))1
((2.5 x 20) + (42" x 3) + (Green x 20))1

2018APR30 (OTC4 D3A.W2.C1)

Back Squat:
20 x (3)3
53 x (3)2
78 x 3
93 x 3
108 x 3
128 x 5 (5:5:242)
139 x 5 (5:10:247)
144 x 5 (5:15:252)
147 x 5 (5:20:257)
149 x 5 (5:25:262)

149kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((150 x 20) + (bw x 7))1
((155 x 20) + (bw x 7))1
((160 x 20) + (bw x 7))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))3

2018APR29 (OTC4 D2B.W2.C1)

Press in Dip:
20 x (3)2
32 x (3)2
42 x 3
52 x 3 (3:3:123)
62 x 3 (3:6:126)
64 x 3 (3:9:129)
65 x 3 (3:12:132)

18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
35 x (3+3+3)2
55 x (3+3+3)1
75 x (3+3+3)1 (9:21:141)
90 x (3+3+3)1 (9:30:150)
105 x (3+3+3)1 (9:39:159)
113 x (3+3+3)1 (9:48:168)
114 x (3+3+3)1 (9:57:177)
115 x (3+3+3)1 (9:66:186)
116 x (3+3+3)1 (9:75:195)

116kg 18" x 3 Clean Pull + 3 Clean + 3 Front Squat

Power Clean + Power Jerk:
75 x (1+1)3 (6:81:201)
90 x (1+1)3 (6:87:207)
105 x (1+1)3 (6:73:213)
113 x (1+1)3 (6:79:219)
114 x (1+1)3 (6:85:225)
115 x (1+1)3 (6:91:231)
116 x (1+1)3 (6:97:237)

2018APR28 (OTC4 D2A.W2.C1)

Front Squat:
20 x (3)2
53 x (3)2
73 x 3
93 x 3
113 x 5 (5:5:105)
116 x 5 (5:10:110)
119 x 5 (5:15:115)
122 x 5 (5:20:120)

122kg x 5 Front Squat

Reverse Hyper (Roller) + Bent Over Alt Kettlebell Row:
((140 x 20) + (24 x 10 L/R))1
((140 x 20) + (28 x 10 L/R))1
((140 x 20) + (32 x 10 L/R))1

Standing Plate Cuban Curl:
2.5 x (20)2

2018APR27 (OTC4 D1B.W2.C1)

Press in Snatch:
20 x (3)2
27.5 x 3
40 x 3 (3:3:28)
41 x 3 (3:6:31)
42.5 x 3 (3:9:34)

Snatch Pull + Snatch:
53 x (3+3)1
64 x (3+3)1 (6:15:40)
76 x (1+1)3 (6:21:46)
89 x (1+1)3 (6:27:52)
95 x (1+1)3 (6:33:58)
97 x (1+1)3 (6:39:64)
99 x (1+1)3 (6:45:70)
101 x (1+1)3 (6:51:76)

101kg Snatch Pull + Snatch

Power Snatch + Overhead Squat:
76 x (1+1)3 (6:57:82)
79 x (1+1)3 (6:63:88)
82 x (1+1)3 (6:69:94)
85 x (1+1)3 (6:75:100)

Standing Plate Cuban Curl + Tricep Pushdown:
((2.5 x 20) + (20 x 20))3

Box Jump:
24" x 5
30" x 4
36" x 3
42" x (2)3

2016APR26 (REST)

Rest:

- It's my wife's birthday, so naturally I'll be taking a day off to celebrate!

2018APR25 (OTC4 D1A.W2.C1)

Back Squat:
20 x (3)3
47 x (3)2
67 x 3
87 x 3
107 x 3
128 x 5 (5:5:5)
138 x 5 (5:10:10)
143 x 5 (5:15:15)
146 x 5 (5:20:20)
148 x 5 (5:25:25)

148kg x 5 Back Squat

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))3

Kettlebell Alternating Bent Row + Standing Band Victory Raise:
((24 x 6) + (Green x 10))3

2018APR24 (OTC4 D4B.W1.C1)

Press in Dip:
20 x (3)5
51 x 3 (3:3:259)
61 x 3 (3:6:262)
63 x 3 (3:9:265)
64 x 3 (3:12:268)

Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
55 x (3+3+3)2
75 x (3+3+3)1 (9:21:277)
90 x (3+3+3)1 (9:30:286)
105 x (3+3+3)1 (9:39:295)
108 x (3+3+3)1 (9:48:304)
110 x (3+3+3)1 (9:57:313)

110kg x 3 Clean Pull + 3 Clean + 3 Front Squat

Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)3 (6:63:319)
90 x (1+1)3 (6:69:325)
105 x (1+1)3 (6:75:331)
108 x (1+1)3 (6:81:337)
110 x (1+1)3 (6:87:343)

Standing Plate Cuban Curl + Quad Temper:
((2 x 20) + (Pin x 1 min))1
((1.5 x 20) + (Pin x 1 min))1
((1 x 20) + (Pin x 1 min))1
((.5 x 20) + (Pin x 1 min))1

* Notes:

- The clean complex was death!

2018APR23 (OTC4 D4A.W1.C1)

Front Squat:
20 x (3)2
60 x (3)2
75 x 5
90 x 5
105 x 5 (5:5:246)
110 x 5 (5:10:251)
115 x 5 (5:15:256)

115kg x 5 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 10))1
((145 x 20) + (bw x 6))1
((150 x 20) + (bw x 4))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))1